Tips to Make 2020 Your Healthiest Year
So what should you do in the New Year? We’ve outlined 10 healthy nudges below that you can apply to your own diet and lifestyle; pick two or three to start with and see how you get on!
1. Make your smoothies green
Smoothies aren’t just for fruit, they’re for vegetables too; and adding a leaves such as spinach, iceberg lettuce or kale won’t alter the taste, it simply adds fibre as well as nutrients such as vitamin A, vitamin C and vitamin K. Get into the habit of adding a handful of greens before you blend; and remember that smoothies don’t have to be only for the summer or for the period immediately following your weight loss surgery, they’re a great quick breakfast option for on the go all year round!
2. Switch to plain yoghurt and add your own flavours
Natural yoghurt can be a great source of protein as well as probiotics (also known as friendly live bacteria) that have beneficial affects on gut health, and minerals such as calcium and phosphorus. Buying plain yoghurt means that you’re not paying for added refined sugar and you can control exactly what goes in it. A few of my favourite heathy yoghurt additions include cinnamon and banana, strawberries and flaked almonds as well as baked apple pieces and raisins.
3. Stock up on tinned salmon
Tinned salmon is much richer in heart healthy omega-3 fatty acids in comparison to tinned tuna or white fish such as cod or haddock. We should aim to eat two portions of fish a week, one of which is oily and tinned salmon, as well as mackerel, pilchards and sardines all count as being ‘oily’.
4. Organise your kitchen counter
Keep a nicely full fruit bowl on display; you’ll be much more likely to snack on it if you can see it! In the same vein, make sure to have healthy recipe books (such as ‘The Bariatric Bible’ cookbook by Carol Bowen) as well as a book stand on show; it’ll encourage you to experiment with healthy recipes. You could even write out a weekly meal plan, using at least one new recipe during the week, and have this on display for all of the family to see.
5. Makeover your fridge
Make sure to keep the middle (eye-level) shelves of your fridge filled with healthy, ready to eat high protein foods such as boiled eggs, falafel, plain yoghurt, small cubes of cheese and grapes, pre-cut veggie sticks (in see through containers) for dips such as hummus and slices of chicken or turkey. Make sure that healthy food, i.e. whole foods that are rich in nutrients, are both easy to see and easy to reach.